The evidence-based foundation for building muscle. Nothing in this stack is here for aesthetics — every ingredient has strong RCT support.
The muscle gain stack is creatine monohydrate (5g/day), whey protein post-workout (24–30g), vitamin D3 (2,000–4,000 IU), and magnesium/zinc before bed. Creatine is the most studied performance supplement in existence — over 700 published studies. Whey provides the leucine required to trigger MPS. Vitamin D and zinc support the hormonal environment that determines how well you adapt to training. This stack costs approximately $1.20/day at the 5lb whey size.
ℹ️ This stack is for informational purposes only. Always consult a healthcare provider before starting supplements, especially if you take medication or have a medical condition.
The most studied supplement in sports nutrition history. Creatine replenishes phosphocreatine for ATP regeneration during explosive efforts, consistently producing 5–15% strength and power gains over 4–12 weeks across 700+ RCTs. The mechanism is established — this is not a supplement with "promising evidence". It works.
Whey protein isolate or concentrate post-training provides the leucine threshold (2.5g minimum) required to maximally activate mTORC1 and trigger muscle protein synthesis. A 2018 meta-analysis in BJSM found protein supplementation significantly increases lean mass and strength gains during resistance training — effects strongest when daily protein targets ≥1.6g/kg are met.
Vitamin D deficiency directly reduces muscle protein synthesis rates, testosterone production, and VO2max. Estimated 57% of indoor athletes are deficient. Correcting to serum 25(OH)D >50 ng/mL maximises the muscle-building machinery that creatine and protein fuel. Take with K2 (MK-7) to direct calcium properly.
Magnesium is lost through sweat and is required for 300+ enzymatic reactions including muscle protein synthesis, ATP production, and muscle relaxation post-contraction. Deficiency (common in athletes) directly limits the hormonal and neurological environment for muscle growth. Glycinate form has superior bioavailability vs oxide and is better tolerated than citrate.
No. Loading (20g/day for 5–7 days) reaches saturation faster but a standard 5g/day achieves the same endpoint in 3–4 weeks. Loading is optional — useful only if you want faster initial results for a competition or event.
The "anabolic window" is real but wider than the 30-minute myth suggests. Research shows MPS remains elevated for 2–3 hours post-training. Take your protein within 2 hours of training. Daily protein total matters more than exact timing.
The evidence-based recommendation for muscle gain is 1.6–2.2g per kg of bodyweight daily. At 80kg, that's 128–176g. Most people under-eat protein significantly. Supplement protein fills the gap between what you eat and what you need.
1. Morton RW et al. (2018). Protein supplementation and muscle mass gains. BJSM. 2. Lanhers C et al. (2017). Creatine supplementation and muscle strength. Eur J Sport Sci. 3. Closeout B et al. (2016). Vitamin D and muscle function. J Strength Cond Res.
9 evidence-based supplement combinations for muscle, sleep, fat loss, cognition and more.
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